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FAO Nigepoo - May 5 2008 14:44:39
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hardgainer1234
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Hi mate
Got some decent Omega 3 (300mg EPA and DHA) from Holland and Barett for a good price so I'm taking 3 a day (900mg) alongside a tin of tuna in olive oil or sardines in olive oil.. my question is, would I need to add some flax seed powder/oil on top of that to get to my 2000mg a day or not?
450mg a day of EPA and DHA is the RDA for normal people or for trainers? I know you advise 2000mg for trainers but how much should a normal individual be taking each day?
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RE: FAO Nigepoo - May 5 2008 15:08:19
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Nigeepoo
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I recommend 2,000mg a day for everybody, as 450mg isn't much in our omega-6-rich Western diets. Tuna in OO has virtually zero omega-3 but 125g of sardines in OO should contain 1 day's supply of EPA & DHA. Therefore:-
On days when you eat 125g of sardines, you don't need to take any fish oil caps or flax products.
On days when you eat tuna, either take 7 fish oil caps, or 3 fish oil caps and 10g of flaxseed oil, or 3 fish oil caps and 25g of powdered linseeds.
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RE: FAO Nigepoo - May 5 2008 15:14:10
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hardgainer1234
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quote:
ORIGINAL: Nigeepoo
I recommend 2,000mg a day for everybody, as 450mg isn't much in our omega-6-rich Western diets. Tuna in OO has virtually zero omega-3 but 125g of sardines in OO should contain 1 day's supply of EPA & DHA. Therefore:-
On days when you eat 125g of sardines, you don't need to take any fish oil caps or flax products.
On days when you eat tuna, either take 7 fish oil caps, or 3 fish oil caps and 10g of flaxseed oil, or 3 fish oil caps and 25g of powdered linseeds.
ok...or I could have 7 the day I eat sardines as they would be stocked for the next day?
Does olive oil not contain any o3 ? Because there's a fair amount with the tuna I eat
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RE: FAO Nigepoo - May 5 2008 15:27:04
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Nigeepoo
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quote:
ORIGINAL: hardgainer1234
ok...or I could have 7 the day I eat sardines as they would be stocked for the next day? Yes.
Does olive oil not contain any o3 ? Only ~1%. It also contains ~9% omega-6. Because there's a fair amount with the tuna I eat
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RE: FAO Nigepoo - May 5 2008 18:39:29
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hardgainer1234
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quote:
ORIGINAL: Nigeepoo
quote:
ORIGINAL: hardgainer1234
ok...or I could have 7 the day I eat sardines as they would be stocked for the next day? Yes.
Does olive oil not contain any o3 ? Only ~1%. It also contains ~9% omega-6. Because there's a fair amount with the tuna I eat
thanks for the precisions
I keep seeing that o6 is not ideal for us, I know we should find enough of it in food if we have a well balanced diet but is it not good to consume it? what about o9?
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RE: FAO Nigepoo - May 5 2008 20:45:04
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Nigeepoo
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Omega-6 fats are Essential, just like omega-3 fats. The problem is imbalance between them. Our diets contain shed-loads omega-6 and diddly-squat omega-3.
Omega-9 fats aren't essential as they can be made in our bodies but eating them isn't a problem, within Calorific limits.
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RE: FAO Nigepoo - May 5 2008 20:48:09
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just jake
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Good reading. Cheers for your help Nige, I have been following this and it makes the whole thing easier to take in.
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RE: FAO Nigepoo - May 5 2008 20:57:11
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hardgainer1234
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quote:
ORIGINAL: Nigeepoo
Omega-6 fats are Essential, just like omega-3 fats. The problem is imbalance between them. Our diets contain shed-loads omega-6 and diddly-squat omega-3.
Omega-9 fats aren't essential as they can be made in our bodies but eating them isn't a problem, within Calorific limits.
I see now, I kept seeing threads of how o6 were too abundant in foods and thought they were harmful for some reason
thanks for making that clear Nige 
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